Dumbbell Drag 💪 🅰 Get into a #plank position with a dumbbell on the outside of your left arm. PIck up the weight with your right arm and drag it to your right side while keeping your #torso straight. 🅱 Then, grab the weight with your left arm and drag it to your left side. 🔄 That's one rep. 🏃‍♀ #rehabilitation#core#fitness

1 53 minutes ago

HYPERMOBILITY INJURIES
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I am hypermobile.
This means some of my joints can move beyond a “normal” range of motion.
I say some because often people are given this diagnosis and then they have the assumption they’re hypermobile in all of their joints and this just isn’t true.
You can be hypermobile in some joints and not in others.
I find this is congruent with the concept of the body as a tensegrity system where if some areas are very mobile other areas are often less so as a result.
Cause and effect...but I digress.
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One of these hypermobile areas for me is my feet and ankles.
What’s important in these hypermobile joints is to give the surrounding tissue load in all ranges to give stability and motor control to these larger ranges of motion in the joint so if you load them in end ranges of movement they can tolerate it.
This is one of the reason I do so much foot and ankle work.
BUT I thwarted my efforts by accident this week.
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I got an AMAZING foot massage.
This created length and release in my tissues.
I didn’t do my foot exercises because I didn’t think of it to be honest.
I went to take off my boot later like I usually do, using my foot and toes against the heel of the opposite boot to pull it off and bam-sprained my poor little piggy!
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It hurt! At first I could not figure out what I did or why this happened and then I put the pieces together.
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This is all to say: hypermobile peeps, if you get a massage or do any other form of tissue release work like #yogatuneup balls or foam rolling or #fascialstretchtherapy and you know where you are hyper mobile, go easy there or let your practitioner know. Then modify the approach to maintain some tensegrity in the tissue and do not overdo the release work.
Also, it’s always a good idea to add some load after release work in the form of balance training or weights to flood the tissue with information again of how to engage and do it’s job effectively.
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Now I need to rehab this 🦶.
I will do some posts on this as I go.
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We live and we learn!
Passing on this gem and hoping it is helpful to my hypermobile comrades!
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Read below👇👇👇 #Repost
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Wait!? If I don't use my insurance benefits I SAVE MONEY?...🤯 Yup! And looks like you are more satisfied with your experience...How is this possible?
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💲 Using in-network benefits doesn't mean you don't have to pay. There are usually deductibles, co-pays and co-insurance costs.
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💲 Less visits. Because you get an hour of your time with the PT your symptoms can be addressed faster. Plus- private PTs general have a higher level of expertise, this enables them to problem solve faster.
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💲 No upselling. Often insurance based physical therapist utilize unnecessary procedures or modalities to 'upsell' because their insurance reimbursement is so low. Unfortunately oh, you are responsible for some of or all of the cost.
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💲Time. Less visits, means less time away from work, family, life. We all want more time. And as they say, time is money.

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👣Surgery is great at treating hundreds of different conditions and in some cases can be curative.
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👣However it isn’t the quick and easy option.
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👣There are risks of complications and potentially a very long recovery process. .
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👣So if you decide to have surgery make sure you are fully aware and informed of what it entails and what you are getting yourself into 🙏🏼

How juicy are your hamstrings, let's take them to the edge. Your hamstrings are the key to lengthening your spine and allowing you to have a straight back, therefore improving your posture 💪
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To balance the strength in your legs, your hamstrings are key. If your hamstrings are tight this will lead to lower back issues. Your hamstrings attach to your lower back, if they're tight you tend to lean back. This is exacerbated by sitting all day and leaning or rounding your upper back. The exercise in the picture is a good way to not just lengthen the hamstrings, but open the lower back, lengthen the chest muscles, and prepare you for the next level of back bends. This will allow you to reverse the rounding of your spine caused by long periods of sitting 👫
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There is so much more to tell you about the effects on your hip flexors, what happens if you run, but let's take it slow today. Over the next few days we will focus on breaking this conversation down to isolate each area that's affected by tight hamstrings so you can begin to understand what you can do to improve your overall posture and balance your body ❤️
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#yoga#hotyoga#pilates#hotpilates#infernohotpilates#yogastudio#hiitworkout#yogateacher#pilatesteacher#yogabeginner#injury#rehabilitation#fitness#yogaeverydamnday#sweatyourselfbeauitiful

5 1637 minutes ago

How juicy are your hamstrings, let's take them to the edge. Your hamstrings are the key to lengthening your spine and allowing you to have a straight back, therefore improving your posture 💪
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To balance the strength in your legs, your hamstrings are key. If your hamstrings are tight this will lead to lower back issues. Your hamstrings attach to your lower back, if they're tight you tend to lean back. This is exacerbated by sitting all day and leaning or rounding your upper back. The exercise in the picture is a good way to not just lengthen the hamstrings, but open the lower back, lengthen the chest muscles, and prepare you for the next level of back bends. This will allow you to reverse the rounding of your spine caused by long periods of sitting 👫
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There is so much more to tell you about the effects on your hip flexors, what happens if you run, but let's take it slow today. Over the next few days we will focus on breaking this conversation down to isolate each area that's affected by tight hamstrings so you can begin to understand what you can do to improve your overall posture and balance your body ❤️
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#yoga#hotyoga#pilates#hotpilates#infernohotpilates#yogastudio#hiitworkout#yogateacher#pilatesteacher#yogabeginner#injury#rehabilitation#fitness#yogaeverydamnday#sweatyourselfbeauitiful

THE DREADED TEXT NECK
I’m sure a number of people have heard of this term going around in the recent years. People are spending too much time hunched down on their phones leading to poor posture and neck pain.
Does poor posture cause neck pain?
Actually, it’s not directly related for everyone. For a number of people with neck pain, the hunched down posture is irritating and can benefit from sitting upright (the neck mobility exercises in my previous posts helps too 😉). There are some people that get relief by slouching into the “poor posture” position and experience pain when sitting upright. Those people actually benefit from neck mobility exercises that bend the neck forward.
There are people with “poor posture” that are pain free and people with “good posture” that are in pain. If you don’t like how you look in the “text neck” posture, then by all means...sit upright! Just understand that slouching isn’t always problematic for people.
Feel free to comment or DM me with any questions!
DISCLAIMER: This post is not medical advice and is for educational use only. Please see a medical professional for a complete evaluation if you’re in pain.
#physicaltherapy#pt#rehab#rehabilitation#neckpain#textneck#posturecorrection#posture#nyc#newyork#manhattan#brooklyn#statenisland#queens#chiropractic#osteopathy

Sub-acrominal Pain Syndrome - Also known as Shoulder Impingement and Shoulder pain with muscle power deficits .
Possibly the most common cause of shoulder pain in patients with a frequent cause of primary care physician visits. .
Patient c/c sharp shoulder pain made worse with mid shoulder ranges of motion and repetitive activity. .
Findings may include postural and shoulder movement faults with downward rotation, depression, abduction, anterior tilt and scapular winging. Excessive thoracic kyphosis may also contribute to pain.
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Like what you are learning? Log on to the app to watch videos for special tests, movement faults, and treatments associated with shoulder impingement!!!! Follow us all month for everything shoulder on #mentoringminutes#namethatpattern, and #anatomyseries. You can also log on to our PhysioU.com app to keep learning and studying! .
If you don’t have the PhysioU.com app, give us a try! See what everyone is raving about! Download at www.physiou.com/completerehabguide . .
#shoulderpain#physicaltherapy#PTA#DPT#SPT#medicalstudyguide#medicalapp#rehabilitation

Concussion and Mild Traumatic Brain Injury
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Part Three: What are the current CDC Guidelines for Mild Traumatic Brain Injury and Concussion? •
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In today’s video we review the updated CDC guidelines for mTBI and concussion. The updated guidelines reflect a shift in the current knowledge and methodology for identification and treatment of mTBI and concussion. Stay tuned for upcoming videos that will go into greater depth regarding current concepts related to identification, classification, and treatment of concussion and mild traumatic brain injury.

Quad tendon as a graft source is gaining in popularity. —
This meta analysis suggests it is a great option.
I have seen several and they do quite well - less pain, function well, etc. Only ‘issues’ I have noticed is a little increased laxity early on. —
Study examined 15 studies looking at quad tendon, 7 studies comparing quad tendon and standard of BTB, and 5 studies comparing quad and hamstring tendon. — ❓thoughts ❓what are you seeing
#physicaltherapyassistant#dptschool#patientcare#athletictraining#acl#aclrecovery#aclsurgery#aclrehab

💥Aerobic/Anaerobic Benefits💥
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📈 Here's a helpful chart that shows many of the benefits of both aerobic and anaerobic exercise
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🚨 Disclaimer: This list is not "all-inclusive", but is meant to highlight the many potential benefits of each type of training. Also, I tried to keep things simple in the graphic and the descriptions below, so if you think I could have explained in more detail or been more "sciency", you're right. But that's what books 📚 are for 😉
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🏃 AEROBIC: literally means "relating to, involving, or requiring free oxygen"
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📌It is low-to-moderate intensity exercise that relies primarily on aerobic metabolism (using primarily oxygen for energy), which can be performed for 2-3 minutes or more without resting
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🚴Common forms of aerobic exercise include walking, jogging, low-intensity cycling, etc. However this can be applied to any type of exercise as long as the INTENSITY is not too high and can be performed for a longer DURATION with minimal or no rest
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🏋🏻 ANAEROBIC: literally means "occurring in the absence of free oxygen"
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📌It is moderate to high intensity exercise that relies primarily on anaerobic metabolism (i.e. exercise that is too intense to efficiently use oxygen for energy), which is typically performed anywhere from 0-2 minutes
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⛹🏻Common forms of anaerobic exercise include sprints, weightlifting, plyometrics, HIIT (high intensity interval training), etc. However this can be applied to any type of exercise as long as the INTENSITY is high enough and is not sustainable without rest for over 2 minutes
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🚨 Keep in mind, for most types of exercise you will have a MIX of both anaerobic and aerobic metabolism, but the ratio of each will be adjusted based on the intensity and the duration of the exercise you are performing 💪🏼
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📚 Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning 3rd ed.Champaign, IL: Human Kinetics.

💥Shoulder Prehab - Simplified💥
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📝 Exercises don’t need to be always complex. If you are stuck at the office or you are abroad and have no access to gym facilities you can still work-out.
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🏋️‍♀️ Here I am demonstrating a sequence of shoulder-focused exercises. Starting with prone angels, horizontal and overhead extensions and then moving to downward dog motions using double and single arm for support before finishing up with few shoulder taps.
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🥑 Aims of these exercises are to expose my shoulder to full range, work the external rotators and challenge stability.
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🤜Was this useful? Tag a friend below and share!⠀
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🤔 Do you want to ask a question? Leave us a comment below!⠀
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This content is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
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#pxosteopathy